QUICK TOOLS FOR SUPPORT:
Paced Breathing — “behavioral anxiety medication” on Now Matters Now website for learning emotional management skills
SAM app (Self-Help for Anxiety Management; free) Download this free app quickly and click on “Help for anxiety NOW’ for panic support. Has many useful anxiety management tools; start with “Self-Help with SAM” to create your own personalized “My anxiety toolkit”.
Calm Website and app with relaxing nature videos and guided meditations for stress management. On the website, just click on the mountain icon on the bottom right of the screen to choose one of many relaxing nature scenes (mountain lake, ocean sunset, rainy forest and more). Sign up for a free account and get access to some of the meditations, such as 7 Days of Calm, 7 Days of Managing Stress, 7 Days of Calming Anxiety, 7 Days of Sleep, 7 Days of Gratitude. Access to more meditations with paid subscription. Also has “Sleep Stories” — soothing the mind with stories to help you drift off into deep sleep (most with paid app).
Sanvello app Basic app is free and has many good tools such as mood tracking, tracking daily health habits, and lots of free meditations: Breathing exercises, mindfulness meditations, tools to calm down, support for stressful situations, and tools for inner strength; also online support community. Premium app has more meditations, and cognitive behavioral therapy tools. Start with the meditations under “Activities” or the Guided Paths under “Learning.”
How to Stop a Panic Attack — Dr. Julie Smith (youtube video)
4-7-8 Relaxing Breath (Harvard MD Dr. Andrew Weil)
The Breathing Space by Jon Kabat-Zinn (a 4 minute breathing and mindfulness meditation)
Shine Text Sign up to get a daily self-affirmation text sent to your phone.
Anxiety Relief Healthjourneys.com Guided imagery CDs and downloads available for purchase “Guided Meditations for Help with Panic Attacks” “Relieve Stress” etc.
Podcast — Self-care techniques including “Soft Belly Breathing” The Center for Mind-Body Medicine
Self-Compassion exercises and guided meditations Kristin Neff
Anxiety Guru podcast
Change to Chill Ways to chill, get perspective, learn mindfulness. From Allina Health.
Resiliency Skills University of Michigan
Sitting Together Free meditation downloads and handouts
Guided Deep Relaxation — yoga (savasana)
Yoga With Adrienne YouTube channel with guided yoga, includes Yoga for Stress, Yoga for Anxiety, Yoga for Sleep
“Chatting With Your Anxiety” exercise — The Mindful Hub
Virtual Hope Box app (free)
Worry Box app (free)
Books and Guided Imagery CDs in Augsburg Library At the reserve desk; just show the Circulation desk worker either the catalog record for the item, or the Reserves list (on your laptop or phone).
UNDERSTANDING ANXIETY AND DEVELOPING COPING SKILLS:
Anxiety & College Handout by one of CWC’s college counselors on anxiety and college students. Summary of self-care for anxiety. A good place to start.
Worry & Rumination Workbook Free online resource, cognitive-behavioral workbook.
Shy No Longer (for social anxiety) Free online resource, cognitive-behavioral workbook.
Stories about Anxiety — The Mighty.com
Anxieties.com Free help / coping skills for panic, generalized anxiety, social anxiety, obsessive compulsive disorder, phobias, and PTSD
Anxiety Coach “The Anxiety Trick”
Are you anxious? You are in good company. Huffpost article.
Tips for Beating Anxiety Belleruth Naparstek
The Year of Living Anxiously Some of the most common mistakes that aggravate anxiety — Dr. Henry Emmons
Antidotes for Anxiety Hallowell
Mindful Hub Well-being through mindfulness
College Students and Sleep SUNY Geneseo
The 10 Best-Ever Anxiety Management Techniques: Understanding How Your Brain Makes You Anxious and What You Can Do to Change It Margaret Wehrenberg book on Amazon
Getting Started with Mindfulness Mindful Magazine